Which is healthier, Kale or Kiwi?

Kale wins in 8 out of 10 nutritional categories. Kale has 49 calories and 4.3g protein per 100g, while Kiwi has 61 calories and 1.1g protein.

How many calories are in Kale vs Kiwi?

Kale contains 49 calories per 100g, while Kiwi contains 61 calories per 100g.

Which has more protein, Kale or Kiwi?

Kale has more protein with 4.3g per 100g compared to 1.1g.

Kale vs Kiwi

Nutrition Comparison per 100g

Kale 8

2 Kiwi

Vegetables vs Fruits

Side-by-Side Nutrition Facts

Nutrient	Kale	Kiwi	Better
Calories	49kcal	61kcal	Kale
Protein	4.3g	1.1g	Kale
Total Fat	0.9g	0.5g	Kiwi
Carbohydrates	8.8g	14.7g	Kiwi
Fiber	3.6g	3g	Kale
Sugar	2.3g	9g	Kale
Vitamin C	120mg	92.7mg	Kale
Calcium	150mg	34mg	Kale
Iron	1.5mg	0.3mg	Kale
Potassium	491mg	312mg	Kale

Macronutrient Breakdown

Kale

Protein: 4.3g Fat: 0.9g Carbs: 8.8g

Kiwi

Protein: 1.1g Fat: 0.5g Carbs: 14.7g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.

Kale vs Kiwi — Key Takeaway

For protein, Kale leads with 4.3g per 100g. Kale is the better source of fiber at 3.6g per 100g. Kale provides 120mg of vitamin C.

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